Components of Coconut Water
Coconut water works in a similar way to sports drinks as it contains electrolytes which get depleted during exercise. In one average cup of coconut water, it may contain between 600-680 milligrams (mg) of potassium and 40-60 mg of sodium.
These two minerals help balance the fluids in the body. Coconut water also contains the amino acids’ alanine, arginine, cysteine, and serine which are higher in content than the amount found in cow’s milk.
Benefits of Drinking Coconut Water
The typical sports drink contains added sugars with very little potassium and almost no calcium or magnesium, but coconut water is just the opposite. Rehydrating during and after physical activity is essential, so consuming the best beverage is vital.
- Prevents Dehydration – By drinking coconut water, you help maintain the body’s fluid levels, as well as maintaining the water pressure within the cells and blood.
- May Help Reduce Blood Pressure – According to a 2015 study, increasing potassium through the diet may help to reduce blood pressure, because if potassium is low, it stimulates sodium reabsorption which then leads to an increase in fluid causing an increase in blood pressure.
Is it Safe to Keep Drinking Coconut Water
Drinking coconut water is an excellent way to boost hydration, increase your intake of essential nutrients as well as quenching your thirst but, as with most things in life, everything should be in moderation including the consumption of coconut water. Having too much of a good thing can lead to potential side effects.
Side Effects of Drinking Coconut Water
- Allergic Reactions – Since coconut is a tree nut, if you have allergies to this, be aware this could cause an allergic reaction to occur.
- Diuretic Properties – Although coconut water has hydrating properties, drinking too much can lead to frequent urination.
- Kidney Conditions – Normally potassium is excreted through the urine if blood levels get too high, but this process becomes more difficult if the kidneys are not functioning to their full capacity.
How Much and When Should Coconut Water be Consumed?
Since the primary nutrient in coconut water is potassium, this is an excellent source of electrolyte replacement, especially for sports enthusiasts.
Most people do not get enough potassium in their daily diet, and the recommended intake for adults is about 4,700 mg per day, so you can safely consume a refreshing glass of coconut water at least a few times a day. Drinking 12 ounces (0.34
There are different times of the day to drink coconut water that may help more than others.
- First Thing in the Morning – Drinking coconut water first thing on an empty stomach may help kick-start your metabolism, increase your immune system as well as facilitate weight loss due to the ingredient lauric acid.
- Before a Workout – Due to the hydrating and energy boosting effects of coconut water, drinking before a workout may help improve performance.
- After a Workout – Drinking coconut water may help replenish the electrolytes lost during exercise as well as combat fatigue afterwards.
Coconut water has many nutritional benefits, and including this miracle water into our daily lives will only add to our healthy lifestyle.
A healthy way of life including exercise and a healthy diet will ensure our bodies are working at its full potential. As with most things in life, everything should be in moderation.